200 Loosen
3x100 Steady Kick @ 2:00-2:20
200 Pull
3x100 Best Tech. Free w/Strong Kick @ 1:40-2:00
200 Strong Back
3x100 IM @ 1:40-2:10
Sprint IM: 1200/22:00-26:00
4 Rounds: IMO
6x25 Strong @ :30/:35
3x50 IM Switch @ :50/1:00
Aerobic Free: 1200/23:45
9x50 Best Tech. Free @ :40-:55
1x150 Pull - Reset Stroke @ 3:00-3:30
6x75 Best Tech. Free @ 1:00-1:25
1x150 Pull - Reset Stroke @ 3:00-3:30
